Clean Up Your Sleep

Sleep: you want it went you can’t have it, and you can’t get it when you need it. Improving your sleep is not only about getting enough hours of sleep, it’s also about the quality of the sleep you get. Sleeping better at night may require forming some healthier bedtime habits. Usually, change isn’t fun, and it can be difficult at first, but it could be just the thing your body needs in order to get the rest it needs. Plus, the better your night’s sleep is, the better your days are! Here are some easy ways you can sleep better at night:

Cool Down. Turning the thermostat down at night can help you fall asleep faster and stay asleep longer. Your body temperature slightly drops as you fall asleep. By having the room a little bit cooler, it can help speed up this natural process so you can get more Z’s. The cooler temperature will help you maintain deep sleep so you don’t have to toss and turn to find cool spots on your pillow. It’s worth the extra cash to maintain the best air temperature.

Limit technology before bed. Electronics have become a vital part of our lives, but we need to learn when to put them down. You should aim to shut off all electronics at least one hour before sleep. When we fall asleep in front of the T.V. or scroll through social media until we are tired, we aren’t allowing our brains to create enough Melatonin to give us the best sleep. Plus, all that extra noise keeps our brains awake and thinking, instead of allowing it to drift off to dreamland.

Quiet your mind. Everyone experiences the stress of daily activities, work, or family duties, which is why it’s so important to learn how to shake it all off. Meditation can be a great way to focus your mind, and allow you to relax. It doesn’t need to be anything New Age-like—it’s simply a time for you to sit and reflect for about 10-15 minutes. Be still, and be quiet. Think about the positives things that happened, and take deep, controlled breaths. Instead of lying in bed constantly replaying all of the things that happened or what you need to do, write it down. Make a list of the top priorities for the next day, so it’s out of your head and you can address it the next morning. If you live with lots of noisy people, or in a city that is constantly buzzing, consider getting a noise machine. You can get one that makes white noise or nature sounds to drown out the unwanted background noise.

No Pets. You love them and they love you, but our furry friends can interrupt our sleep. Depending on what type of animal it is, it can take up a generous amount of space in the bed. Usually they love to be pressed up against us trying to soak up our heat, but this is the opposite of what we need. We need a cool space to get the best sleep. Besides taking up space on the bed, they can be noisy or active, which can disrupt your sleep throughout the night. Kicking them out doesn’t have to be a punishment for your fur baby. Make nighttime extra special by spending ample time with them before you head to bed. After a week, they’ll figure out the routine and begin to enjoy the new ritual.

New Mattress or Pillow. If you’re experiencing pain or discomfort when you wake up, then you may want to visit your mattress store. Consider upgrading your mattress or pillow. The pillow can be equally as important as the mattress. The thickness of your pillow depends on your typical sleeping position. If you’re a stomach sleeper, then you’ll want a thinner pillow, as opposed to a slide sleep who will need a thicker pillow. This should be one of the last things you consider. If you’ve tried all of the other steps, and nothing seems to be helping, then it may be time for a mattress and pillow upgrade.

Getting the right amount and quality of sleep each night is extremely important to living a happier, healthier life. Feeling well-rested and alert in the mornings can help you to be more productive and can also help to prevent health problems in the future. Try to limit your use of technology before bed to allow your brain time to shut down, and try sleeping without pets, noise, or other distractions in your environment. If all else fails, it may be time to consider upgrading your mattress or pillow for a deeper, better sleep at night. Happy snoozing!